BP

Thursday, 04252013

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YOGA TONIGHT AT 7:30p. Please RSVP on Facebook (in group)

Announcements:
1. Pro Strength Protein – Back in stock!
2. SFH – Pure, Recovery and Fish Oil – Fully in Stock
3. Men’s CFF Shorts – back in stock.

Events:
1. May 11th – Attitudenation returns to CFF! Second attitudenation certification hosted at CFF. Sign up while you still can
2. 3 Event announces for summer months. Check Facebook for details

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Even at CFF Gatherings, the PT’s are always examining.

Buy In:
“Coaches Choice”

All Phases:
A. ^ BUY In
B. GHD Back Ext
C. Proper Mobility
D. WoD is a Fun Team WOD. Posted on the whiteboard. Surprise for all… GET IT!

Regionals:
Rest Day

Wed, 04242013

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WEIGHTLIFTING WED IS TONIGHT! 7:30p. Join us for some Snatch / Clean & Jerk. Everyone is welcome!

Announcements:
1. Pro Strength Protein – Back in stock!
2. SFH – Pure, Recovery and Fish Oil – Fully in Stock
3. Men’s CFF Shorts – back in stock.

Events:
1. May 11th – Attitudenation returns to CFF! Second attitudenation certification hosted at CFF. Sign up while you still can
2. 3 Event announces for summer months. Check Facebook for details.

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Buddy Stretching???

Buy In:
:30 on / :15 off
1. Mtn Climber
2. KB Swing (light)
3. Air Squats
4. Side Lunge Steps
5. Hollow Rocks
6. Superman Rocks
Then, Group Mobility

Lifestyle:
A. Strict Press 3×2
B. Push Press 4×4 @21X1
C. AMRAP 15
Row 400m
12 Pull-ups
12 Push-ups

Fitness / Performance:
A. Strict Press 3×2 @21X1
B. Press 4×4 @21X1
C. EMOM x 18
Odd: Pull-ups 6-12 depending level. Coach will line up.
Even: FS from floor (heavy) :30 sec of work

Competition:
A. Bench Press 7×2 with Light bands
B. # Dips 5×3
C. # Pull-ups 7×2 C2B
D. EMOM x 20
Odd: Pull-ups 8-12
Even: Thrusters 135/95 – 1 max set each time.
E. GHD Back Ext 3×20

Regionals:
See PBP Blog

Tuesday, 04232013

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Announcements:
1. Pro Strength Protein – Back in stock!
2. SFH – Pure, Recovery and Fish Oil – Fully in Stock
3. Men’s CFF Shorts – back in stock.

Events:
1. May 11th – Attitudenation returns to CFF! Second attitudenation certification hosted at CFF. Sign up while you still can
2. 3 Event announces for summer months. Check Facebook for details.

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Everyone welcome Mr Hayden to CFF and the coaching staff.

Buy In:
Row 400m
15 Back Ext
15 GHD / or AbMat Sit-ups
10 Strict Pull-ups
10 Push-ups
10 Reverse Lunges (Samson stretch)
20 Air Squats
Then, Group Mobility

Lifestyle:
A. EMOM x 12
Odd: :30 HS Hold
Even:
B. Sustainability*
AMRAP 5
10 KB Swings
10 Burpees (jump over KB)

Rest 3

AMRAP 10
20 OH Walking Lunge (25/15)
10 Box Jump (24/20) – step down
40 Double Unders / 80 Singles

Fitness / Performance:
A. Skill – Pistols (5 min)
B. Skill – Ring Work ; Levers, S.T.C, MU Transitions, etc (5 min)
C. SUSTAINABILITY *
AMRAP 5
5 Power Clean (135/95)
5 Bar Lateral Burpees

Rest 3

AMRAP 5
6 T2B
12 Box Jump (24/20) – STEP DOWN!

Rest 3

AMRAP 5
12 Walking Lunges (w/ #)
24 Double Unders

Competition:
A. EMOM x 15
Odd: Pistols 8-12
Even: HS Walk – :30
B. SUSTAINABILITY

AMRAP 5
5 PC (165/108)
5 Bar lateral Burpees

Rest 3

AMRAP 5
6 T2b
12 Box Jumps (24/20) (step down)

Rest 3

AMRAP 5
12 OH Walking Lunges (45/25)
24 Double Unders

Rest 3

5 Min for Max Back Squat Reps @225/155 from Rack
**position / technique most important not total reps. Do NOT hit failure and from bar having to re rack it!

Regionals:
PBP Blog

LiveFree BB:
Rest Day

Monday, 04222013

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Thank you to everyone who made it out to our CFF Gathering over the weekend! What a great turnout. Thank you to William & Lynn for putting it on for us and The Fuse Bistro for catering the event.

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Announcements:
1. Pro Strength Protein – Back in stock!
2. SFH – Pure, Recovery and Fish Oil – Fully in Stock
3. Men’s CFF Shorts – back in stock.

Events:
1. May 11th – Attitudenation returns to CFF! Second attitudenation certification hosted at CFF. Sign up while you still can
2. 3 Event announces for summer months. Check Facebook for details.

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Congrats to Bob-O on yet another 1st Place Victory along with a 2nd place finish in the Open division!

Buy In:
:30 on / :15 off x 2
1. MTN Climbers
2. Step Up/Down Burpees
3. Air Squats
4. 5 Strict Pull-ups
5. Hollow Rocks —> Superman Rocks
6. Rear Band Scap Squeezes
Then,
Group Mobility

Lifestyle:
A. Deadlift 5×5 @21X1
A2. Burpee to Standing Long Jump x 2, rest 1 min
B. AMRAP 10
Row 250m
15 Goblet Squats
20 AbMat Sit-ups
C. 5 min Skill Session

Fitness:
A1. Deadlift – 2RM (Conv or Sumo)
A2. Burpee —-> Standing long Jump
B. Lac. Endurance
20 Front Squats (95/63)
Row 500/400m
20 KB Swings
Row 300/250m
20 Front Squats (95/63)

Performance:
A1. Deadlift – 2RM – Blue Band on feet. (Sumo or Conv)
A2. Burpee —-> Standing long Jump
B. Lac. Endurance
20 Front Squats 115/83
Row 500/400m
20 KB Swings 70/53
Row 300/250m
20 Front Squats 115/83

Competition:
A. Snatch – Single – 2 sec pause below knee
B. DL – 2RM – Conventional w/ Blue Bands
B2. Burpee —–> Standing Long Jump x 2
C. Lac Endurance
20 Front Squats (115/83)
Row 500/400m
20 KB Swings (70/53)
Row 300/200m
20 Front Squats (115/83)
D. L- Sit – Accumulate 1 min of L-Sits, on two different L-Sit variations. 2 min total

Regionals:
Active Recovery

LiveFree BB:
A. Box Squat – 2RM – Slightly below (Green/Black bands)
B. Hang Power Clean – Double
C. 5×5 – Belt Squats
D. Back Ext 4×12 w/ #
E. 7 min – recovery Row Z1

Sat, 04202013

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Sat Schedule:
Team WOD @ 9a
Individual Class @ 10a
Intro to CrossFit @ 11a

Announcements:
1. Pro Strength Protein – Back in stock!
2. SFH – Pure, Recovery and Fish Oil – Fully in Stock
3. Men’s CFF Shorts – back in stock.

Events:
1. May 11th – Attitudenation returns to CFF! Second attitudenation certification hosted at CFF. Sign up while you still can
2. 3 Event announces for summer months. Check Facebook for details.

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Buy In:
“Coaches Choice”

Team WOD:
On Whiteboard 🙂

Lifestyle:
A. Strict Pull-ups x 3ME Sets
B. Pendlay Rows 5×3 @31X1
C. 500m Row x 5 , resting 1:30 between

Fitness:
A. 21-15-9
Deficit Push-ups
Pull-ups

Rest 5-10

B. 500m Row x 5, resting 1:30 between

C. Tabata V-Ups

Performance:
A. 21-15-9
HSPU
Pull-ups

Rest 10

B. 500m Row x 5, resting 1:30 between
C. 3×20 GHD Sit-ups

Competition:
A. 21-15-9
HSPU
Pull-ups

Rest 10

B. 500m Row x 5, resting 1:30 between

Rest

C. GHD Back Ext w/ #
3×12
D. GHD Sit-ups 3×20
E. 200 DU For Time

Regionals:
See PBP Blog

LiveFree WL:
A. Back Squat Cycle – low volume
B. Snatch – Single
C. C & J – Single
D. Clean – 3RM

Friday, 04192013

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Announcements:
1. Pro Strength Protein – Back in stock!
2. SFH – Pure, Recovery and Fish Oil – Fully in Stock
3. Men’s CFF Shorts – back in stock.

Events:
1. May 11th – Attitudenation returns to CFF! Second attitudenation certification hosted at CFF. Sign up while you still can
2. 3 Event announces for summer months. Check Facebook for details.

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Buy In:
Run 400 Fwd
Run 200 Backwards
15 GHD Back Ext
15 Hollow Rocks
10 Strict Pull-ups
10 Push-ups
15 Air Squats
20 Reverse Lunges (Samson stretch)
Then,
Group Mobility

Lifestyle:
A. Deadlift 5×2 @21X1
B. Front Squat 3×5 @21X1
C. Chipper WOD
20 Deadlifts 135/95
30 Box Jump Up and Overs
40 KB Swings (53/35)
50 Slam Balls (30)
60 Air Squats

Fitness / Performance / Competition:
A. Power Clean – 1RM
B. Front Squat 3×5 @21X1/20X1
C. AFAP – “Chipper”
20 Power Cleans (135/95)
30 BJ up and over (24/20)
40 KB (heavy!)
50 Slam Balls (50/30)
60 Air Squats

Regionals:
PBP Blog

LiveFree WL:
MaxOut Friday

LiveFree BB:
DE Lower
A. Power Clean – 5RM TnG
A2. Box Jump – 2 reps – 85% height or so
B. Deadlifts 10×3 @60% speed.
C. Good Mornings 5×5
D. 3×20 Back Ext
E. 7 min recovery AD – Z1

Thursday, 04182013

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Yoga returns tonight!! 7:30p. Free to CFF members. $5 for non members. Join us!

Announcements:
1. Pro Strength Protein – Back in stock!
2. SFH – Pure, Recovery and Fish Oil – Fully in Stock
3. Men’s CFF Shorts – back in stock.

Events:
1. May 11th – Attitudenation returns to CFF! Second attitudenation certification hosted at CFF. Sign up while you still can
2. 3 Event announces for summer months. Check Facebook for details.

20130418-123442.jpg

Buy In:
“Coaches Pick”

Lifestyle / Fitness / Performance:
A. Strength – makeup or weakness work
B. 3 rds,
400m Run
25 Thrusters
15 Pull-ups

^# for Thruster will be individualized. Heavy, but unbroken. Find the line and push!

Competition:
Recovery Day

Regionals:
PBP Blog

LiveFree WL:
Whiteboard

LiveFree BB:
Rest

Wed, 04172013

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#Weightlifting Wed is back! 7:30p til whenever the last barbell is out! Join us for coffee, Snatch / Clean & Jerk and Squats!!! Oh yeah and lots of Bar Slams! Everyone is welcome. #atttitidenation

Announcements:
1. Pro Strength Protein – Back in stock!
2. SFH – Pure, Recovery and Fish Oil – Fully in Stock
3. Men’s CFF Shorts – back in stock.

Events:
1. May 11th – Attitudenation returns to CFF! Second attitudenation certification hosted at CFF. Sign up while you still can!

20130417-010450.jpg

Buy In:
1 rd competitors warmup
Then,
Group Mobility
– prep for heavy bench and overhead

Lifestyle:
A. 3 Sets of Max Push-ups , resting 1-2m between
B. Strict Press 5×3 @21X1
C. “Annie”
D. Tabata Cal Row

Fitness / Performance:
A. 2RM Bench
B. 3×5 Push Press @21X1
C. “Annie”

Rest 5 min

D. 50 Burpee Touch for time

Competition:
A. 2RM Bench
B. 3×5 PP @21X1
C. Weighted Ring Dips 3×2
D. “POWER Elizabeth”

Rest double ^

E. 50 Burpee Touches – AFAP

Regionals:
PBP Blog

LiveFree WL:

LiveFree BB:
ME Upper
A. 1RM Bench
B. DB Bench (semi sup grip) 4×8 @31×1
C. 1RM Push Press
D. Bent Over BB Rows 5×3 – across. At 90-95% max 3 rep
E. 5 min Row @Z1-Z2 (only upper body)

Tuesday, 04162014

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Announcements:
1. Pro Strength Protein – Back in stock!
2. SFH – Pure, Recovery and Fish Oil – Fully in Stock
3. Men’s CFF Shorts – back in stock.

Events:
1. May 11th – Attitudenation returns to CFF! Second attitudenation certification hosted at CFF. Sign up while you still can!

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Demo’n the Fun

Buy In:
:45 on :15 off x 2 rds
1. Mtn Climbers
2. Kareoke Shuffle
3. Air Squats
4. Rear Scap Squeezes
5. Hollow Rock to Superman Holds
6. Plank Hold
Then, Group Mobility

Lifestyle:
MAP Training

AMRAP 5
5 Deadlifts (185/113)
10 Box Jumps (24/20) – step down

Rest 3

AMRAP 5
Row 250
12 V-Ups

Rest 3

AMRAP 5
“Cindy” @85%

Fitness / Performance:
MAP
A.
AMRAP 5
5 DL (225/155) *scale if needed
10 Box Jumps (24/20) * step down

Rest 3

AMRAP 7

Row 200m @Z4
100′ Farmers Carry (each hand. Heavy as u can)
10 T2B

B. L-Sit Holds

Competition:
A. Hang Power Clean – 3RM
B. Hang Power Clean – 1RM for Day
C. MAP

AMRAP 5
5 Deadlift (275/185)
10 Box Jumps (30/24) *step down

Rest 3

AMRAP 7
Row 200m @z4
100′ Farmers Carry (100/70-DB’s)
10 T2B

Rest 5-7

D. Back Squat – Climb to Heavy Single

Regionals:
HERE

LiveFree WL:
A. Push Press 7×2 – ascending at working sets, @21X1
B. Push Jerk 5×1 Ascending
C. Power Clean 3×2 – ascending
D. Snatch DL – deficit 2-2-2-2 (across). Once max has been reached.
D. Back Squat – Heavy Single

Monday , 04152013

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The competition on Saturday was a HUGE success. Thank you to all volunteers / Judges and friends from affiliates around who made the went possible. 20130414-225232.jpg
We had 112 Competitors on Saturday and teams rolled in with many supporters! Was a great day overall and hope everyone enjoyed.

Strength Cycle starts today for Fitness / Performance & Competition. Details are important. We will have a longer cycle than last year and really see some big gains across the board.

Announcements:
1. Pro Strength Protein – Back in stock!
2. SFH – Pure, Recovery and Fish Oil – Fully in Stock
3. Men’s CFF Shorts – back in stock.

Events:
1. May 11th – Attitudenation returns to CFF! Second attitudenation certification hosted at CFF. Sign up while you still can!

Buy In:
800m Run @Z1-Z2
15 GHD Back Ext
15 GHD Sit-ups
10 Pull-ups (strict)
10 Push-ups
15 Air Squats
20 Walking Lunges (Samson Stretch)
Then,
Group Mobility

Lifestyle:
A. Back Squat 5×5 – Ascending @31X1
B. Pull-ups 5×5 – Strict. Add weight if necessary
C. AMRAP 10
200m Run
10 KB Swings (appropriate #)
10 Bent Over BB Rows (as heavy as possible while maintaining form and unbroken strict sets.

Fitness:
A. Back Squat 4×8 @21X1
B. Single Leg Squats 4×6 @31X1
C. AMRAP 10
200m Run
10 KB Swings (heavy as possible)
10 Pull-ups

Performance:
A. Box Squat – 3RM – just below parallel
B. Single Leg Squats 4×6 @31X1
^25 min
C. AMRAP 10
200m Run
10 KB (70/53) Unbroken!
10 Pull-ups (C2B for those capable)

Competition:
A1. Box Squat – 3RM – just below
A2. # Pull-ups – Singles
B. Single Leg Squats 4×6 @31X1
C. 3 sets of HBBS, lighter weight, get rhythm and think hips in, not back for these. VERY TALL!
D. AMRAP 10 w/ vest or weight
200m Run
10 KB Swing (70/53)
10 C2B/Pull-ups

Regionals Athletes:
Recovery (Active) Day

LiveFree BB:
ME Lower
A1. DeadLift – 4RM – from opposite of normal stance and with bands. @21X1
A2. Box Jump @ 1/2/1 Explosive template
B. Single Leg Squats 4×6 @31X1
C. 3 Min Max Effort – AD for Calories
D. 7 Min Cooldown Row @Z1

LiveFree Weightlifting:
A. Snatch – Single @ 3 second to Hip
B. Snatch – 5 rep from below the knee
C. Clean & Jerk – Double
D. Clean / FS x 2 @22X1 / Jerk
E. Back Squats 4×6 – Ascending @20X1